{"id":242284,"date":"2025-09-20T20:49:11","date_gmt":"2025-09-20T20:49:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/242284\/"},"modified":"2025-09-20T20:49:11","modified_gmt":"2025-09-20T20:49:11","slug":"are-kiwis-good-for-you-what-dietitians-say","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/242284\/","title":{"rendered":"Are kiwis good for you? What dietitians say"},"content":{"rendered":"

\"play\"<\/p>\n

Expert reveals how to add more superfoods to your diet<\/p>\n

Nutrition therapist Lauren Kelly explains what foods are designated as a “superfood” and how they can benefit your overall health goals.<\/p>\n

Kiwis<\/a> may look small and unassuming but when you cut one open, you\u2019ll find a vibrant green or golden flesh that\u2019s as refreshing as it is delicious. Whether you\u2019re blending them into smoothies<\/a>, tossing them into fruit<\/a> salad, slicing them over yogurt or eating them with a spoon, kiwis are both a treat and a superfood.<\/p>\n

\u201cPeople like them because they\u2019re sweet-tart, easy to eat, versatile, very flavorful and colorful and they pack a lot of nutrition,\u201d says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics<\/a>.<\/p>\n

Here\u2019s what kiwis are, why they\u2019re so good for you and why you may need to be mindful about how many you eat.<\/p>\n

What are kiwis?<\/p>\n

Kiwis, also called kiwifruit\u00a0or Chinese gooseberries, are small, oval-shaped fruits with fuzzy light-brown skin and green or golden flesh dotted with tiny black edible seeds. Though they may not resemble other berries, they are berries that grow on large, woody vines. \u201cCommercial varieties of kiwi include the fuzzy green \u2018Hayward\u2019 and the smooth yellow\/gold \u2018SunGold,\u2019\u201d says Susie. Kiwis belong to the Actinidiaceae plant family, which includes several climbing plants native to Asia.<\/p>\n

The fruit originated in China, Susie explains, where it grew wild for centuries before cultivation. In the early 20th century, their seeds were brought to New Zealand, where growers developed the popular varieties we enjoy today. China and New Zealand are still the world’s top producers of the fruit, per World Population Review<\/a>, followed by Italy, Greece, Iran, Chile and Turkey.<\/p>\n

Kiwis are typically in season from late fall through spring, but thanks to such widespread global production, they\u2019re available year-round in most grocery stores.<\/p>\n

How much vitamin C to have every day? <\/strong>Here’s what experts recommend.<\/a><\/p>\n

Are kiwis good for you? Can dogs eat kiwi?\u00a0<\/p>\n

No matter when or how you enjoy them, kiwis are among the most nutrient-dense fruits you can add to your diet. One standout benefit is their exceptionally high vitamin C<\/a> content, more per gram than oranges and many other fruits. \u201cOne medium kiwi provides roughly 70 to 85 milligrams of vitamin C, covering your entire daily requirement,\u201d says Susie. This vitamin supports immune health, promotes wound healing and helps the body absorb iron.<\/p>\n

The fruit is also rich in dietary fiber<\/a>, as one single kiwi provides about 2 grams. “Fiber helps regulate blood sugar<\/a>, improves bowel regularity and promotes satiety,” explains Lisa Young<\/a>, a registered dietitian nutritionist, author of “Finally Full, Finally Slim”\u00a0and adjunct professor of nutrition at New York University.<\/p>\n

Its high-fiber content combined with it only having 40 to 45 calories per fruit means kiwis can also help with healthy weight management by curbing hunger pangs without adding many calories to your diet.<\/p>\n

Other key nutrients of the fruit include vitamin K (important for blood clotting and bone health), folate<\/a> (essential for cell growth, especially during pregnancy) and potassium, “which supports muscle and nerve function, plus healthy blood pressure and cholesterol levels,\u201d says Young.<\/p>\n

Beyond vitamins and minerals, \u201ckiwifruit also contains antioxidants such as lutein, zeaxanthin and polyphenols,\u201d says Susie. “Some research<\/a>\u00a0suggests these compounds may support mood, reduce fatigue<\/a> and improve oxidative-stress markers.”<\/p>\n

One of the most surprising perks of kiwis is that some research suggests<\/a>\u00a0that eating them “may actually improve sleep quality, possibly due to their natural serotonin content,” says Young, though she adds that more research is needed.\u00a0<\/p>\n

As for dogs, kiwis are not toxic to them and the fruit can provide the same fiber and nutrients to animals that benefit humans. \u201cThe key is moderation,\u201d says Young. “Too much can upset a dog’s stomach, and the tough skin can be difficult to digest, so it\u2019s best to peel and cut kiwi into bite-sized pieces for pets.”<\/p>\n

Noted: <\/strong>Kiwi skin may not be very appetizing, but it has surprising health benefits<\/a><\/p>\n

Can you eat kiwis every day?\u00a0<\/p>\n

Despite the\u00a0many benefits of eating kiwi, overdoing it can cause problems. Their high fiber content, for instance, is beneficial in moderate amounts, “but eating too many can lead to bloating<\/a>, gas or other digestive discomfort,” says Young. Their natural acidity can also aggravate acid reflux<\/a>, GERD or mouth irritation in sensitive individuals.<\/p>\n

Some people, particularly those with latex allergies due to cross-reactivity, may also experience allergic reactions to the fruit such as throat itching, lip or tongue swelling, hives or even breathing difficulties. \u201cIf you notice these symptoms, stop eating kiwi and seek medical advice,\u201d says Susie.<\/p>\n

People on certain medications should also be cautious. Because kiwi’s rich vitamin K<\/a> content influences blood clotting, the fruit may interfere with blood-thinning medications.<\/p>\n

As long as such considerations are kept in mind, “most people can enjoy a kiwi or two a day as a delicious and healthy choice,” says Young. “And yes, you can eat the skin<\/a>, even though most people think they can\u2019t.”<\/p>\n","protected":false},"excerpt":{"rendered":"Expert reveals how to add more superfoods to your diet Nutrition therapist Lauren Kelly explains what foods are…\n","protected":false},"author":3,"featured_media":242285,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[647,931,25748,6919,4654,990,16578,16581,210,6918,6927,129289,425,993,6930,635,76198,50,1182,450,1457,449,1451,6917,6926,448,447,456,646,67,132,4280,68,1930,2801,70571,3149,636],"class_list":{"0":"post-242284","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-affiliate","9":"tag-and","10":"tag-c","11":"tag-curious","12":"tag-dogs","13":"tag-food","14":"tag-fruits","15":"tag-fruits-u0026-vegetables","16":"tag-health","17":"tag-just","18":"tag-just-curious","19":"tag-kiwifruit","20":"tag-local","21":"tag-local-affiliate-food","22":"tag-local-affiliate-health-and-wellness","23":"tag-new","24":"tag-new-york-university","25":"tag-news","26":"tag-nutrition","27":"tag-overall","28":"tag-overall-positive","29":"tag-point","30":"tag-positive","31":"tag-seo","32":"tag-seo-wellness","33":"tag-the","34":"tag-to","35":"tag-to-the-point","36":"tag-u0026","37":"tag-united-states","38":"tag-unitedstates","39":"tag-university","40":"tag-us","41":"tag-vegetables","42":"tag-vitamin","43":"tag-vitamin-c","44":"tag-wellness","45":"tag-york"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115238598897010630","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/242284","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=242284"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/242284\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/242285"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=242284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=242284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=242284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}